Amateur / Goalkeeping
Ready for the next save.
Connect balanced footwork, a set position and controlled handling with the ball at the feet.
- Session time
- 45 minutes
- Age group
- U10–U16
- Players
- 2–4 goalkeepers + a server
- Level
- Amateur
Space to prepare
One secured goal, a safe rebound wall and a 20-yard warm-up channel
Bring to the field
- Ten flat cones or an agility ladder
- Four or more balls
- One secured goal
- A safe wall or rebounder
One block at a time.
Times include instruction, rotations and short water breaks. Adjust to your group; the plan is a guide, not a race.
Block 1 of 5
Get moving
Mark a 20-yard channel. Put players in two loose lines with room between them.
- Jog down and back, then add high knees, hip rotations and side shuffles.
- Use controlled lunges and straight-leg movements, focusing on balance.
- Finish with three progressive runs. Increase effort gradually, then take a short water break.
Good movement before fast movement. Give players room to work at their own pace.
Dynamic Soccer Warm-Up Routine
Easy jog
Jog down the channel and back twice, building warmth before faster movement.
Ready for the next save. · 45 minutes
1. Get moving · 7 minutes
Mark a 20-yard channel. Put players in two loose lines with room between them.
- Jog down and back, then add high knees, hip rotations and side shuffles.
- Use controlled lunges and straight-leg movements, focusing on balance.
- Finish with three progressive runs. Increase effort gradually, then take a short water break.
Coach’s cue: Good movement before fast movement. Give players room to work at their own pace.
2. Build clean footwork on the ball · 8 minutes
Work individually at a wall or rebounder, leaving safe space between stations.
- Use two touches: one to receive, one to pass.
- Alternate the passing and receiving foot every minute.
- Keep the return controlled and receive at an angle.
Coach’s cue: A balanced first touch leaves you ready for the next pass.
3. Move, set and hold · 12 minutes
Place a ladder or flat cones beside the goal and a server centrally, 10 yards out.
- Move through the ladder, shuffle to the middle and set before the serve.
- Begin with controlled, catchable serves.
- Take turns in sets of six repetitions so the other keepers can recover and observe.
Coach’s cue: Finish your footwork before the ball is struck.
4. React and reset · 14 minutes
Keep the same setup. Adjust service speed to each goalkeeper’s experience.
- Change the ladder pattern while keeping the same balanced set position.
- Vary controlled low and mid-height serves.
- For experienced keepers, add a second serve after they recover. Rest and rotate between sets.
Coach’s cue: Make the first save, regain your balance, then find the next ball.
5. Reset and reflect · 4 minutes
Bring the group to the side of the field with their water bottles.
- Walk together and let everyone catch their breath.
- Ask the group: How did your feet affect your ability to handle the ball?
- Name one thing the team did well and one thing to carry into the next session. Collect the equipment together.
Coach’s cue: Let players answer first. Keep the final message short and useful.
Keep the whole team in the loop.
Put practice on the calendar and check attendance before you set up.